Citrus fruits and juices are excellent sources of vitamin C containing more than the minimum daily requirements of 60 mg of vitamin C in 240 ml of juice. Citrus fruit are also a good source of folic acid, vitamin B1, thiamine, the minerals calcium, calcium, phosphorus, and potassium.
Citrus fruits contain many important phytochemicals, such as flavonoids, amino acids, triterpenes, phenolic acids, and carotenoids.
Common colds benefit greatly from a diet rich in citrus juices. Unfortunately, while convenient, pasteurized, frozen, and concentrated citrus juices do not produce the same health benefits as fresh squeezed citrus juices.
Everyone knows that citrus fruit is high in vitamin C, and while this cannot prevent from getting a cold, it can reduce the severity and duration of symptoms. An orange has about 51 mg of vitamin C, while a grapefruit has 38 mg and a lemon offers approximately 30 mg
Citrus juices taken in excess can leech calcium from the system, softening bones and teeth. If drink more than three to four 6-ounce glasses per week, make sure to get extra exercise to burn excess acid.
The flavonoids are concentrated in the white pulp surrounding the fruit. Bioflavonoids help the body to retain and use vitamin C. Together these two nutrients improve the permeability and strength of capillary walls.
According to a 2012 study published (in AHA Journals), the flavonoids in citrus fruits may help lower the risk of ischemic stroke in women. A study of data from nearly 70,000 women over 14 years showed that those who ate the most citrus fruits had a 19% lower risk of ischemic stroke than women who consumed the least.
Vitamin C is an important antioxidant and critical for production of collagen. That is why citrus juice helps heal bruises more quickly than if they were not treated with citrus juice. Lemons and lemon juice are an excellent source of the antioxidant vitamin C. Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer.
Folate is a key nutrient possible for prevention of neural tube defects. Potassium functions to maintain intracellular fluid balance and as such a high intake is associated with lower of blood pressure and a reduced risk of stroke.
Citrus juice: Nutrient content and health benefits
